Battling Sugar Cravings & Energy Crashes?

Understanding how blood sugar works

Blood sugar, or glucose, is the body’s primary energy source. It fuels your cells, muscles and brain, allowing you to stay active and alert. When you eat carbohydrates, they are broken down into glucose and absorbed into the bloodstream. The pancreas releases a hormone called insulin, which helps transport glucose into cells for energy or storage.

Ideally, this process keeps blood sugar levels stable. However, certain dietary and lifestyle choices can disrupt this balance, leading to spikes and crashes in blood sugar. Over time, these fluctuations can strain the body and increase the risk of insulin resistance, prediabetes and type 2 diabetes.

Insulin resistance occurs when the body’s cells become less responsive to insulin, meaning the pancreas has to produce more of it to keep blood sugar levels in check. As insulin becomes less effective at transporting glucose into cells, it leads to higher levels of glucose in the bloodstream. The pancreas tries to compensate by releasing even more insulin. Over time, this puts extra strain on the pancreas, eventually leading to higher blood sugar levels and an increased risk of developing type 2 diabetes.

Factors that affect blood sugars

Poor dietary choices

High sugar foods and refined carbohydrates like sugary snacks, white bread, pastries and processed cereals can cause rapid spikes in blood sugar levels. These foods are quickly digested and absorbed, leading to a surge of glucose in the bloodstream. The body reacts by releasing a large amount of insulin to bring blood sugar levels down. Regularly consuming fizzy drinks, energy drinks, or even fruit juices can also spike blood sugars quickly. While insulin works to lower blood sugar, this quick action can cause levels to drop too low, leaving you feeling tired, irritable, and craving more sugar – a vicious cycle known as the “blood sugar rollercoaster”.

Meal timing and portion sizes

Skipping meals or eating large portions at irregular times can cause blood sugar to fluctuate dramatically. Eating late at night can interfere with insulin sensitivity and lead to higher fasting blood sugar in the morning.

Physical activity

Lack of exercise and being sedentary reduces your body’s ability to use glucose for energy, leading to higher blood sugar levels. Conversely, intense exercise without proper nutrition can cause blood sugar to drop too low, especially in people prone to hypoglycaemia. 

Insufficient sleep

Poor sleep or insufficient rest increases insulin resistance, making it harder for your body to regulate blood sugar. It also raises cortisol, a stress hormone that elevates blood sugar.

Erratic sleeping hours such as working night shifts disrupts circadian rhythms, which play a role in glucose metabolism.

Stress levels

Long-term stress triggers the release of cortisol and adrenaline, which increase blood sugar levels as part of the “fight or flight” response. Stress often leads to emotional eating and consuming comfort foods high in sugar or fat, further impacting blood sugar balance. 

Dehydration

Low water intake can raise blood sugar because the body produces more concentrated blood, making glucose levels appear higher.

Drinking alcohol and caffeine

Excessive alcohol can cause blood sugar imbalances, either spiking or dropping levels, depending on the type and amount consumed. It also interferes with the liver’s ability to regulate glucose. Similarly, high caffeine intake can temporarily raise blood sugar by stimulating adrenaline release, especially in individuals with insulin resistance or diabetes. Sugary coffee drinks and added sweeteners can worsen blood sugar spikes.

Smoking

Nicotine disrupts blood sugar balance by increasing insulin resistance, making it harder for glucose to enter cells, and stimulating the release of stress hormones like cortisol, which raises blood sugar levels. Smokers also face higher risks of chronic inflammation and oxidative stress, both of which worsen insulin sensitivity and contribute to the development of type 2 diabetes.

Compromised gut health

Gut health is vital for blood sugar regulation, as gut bacteria help process the food we eat, produce key metabolites and support insulin sensitivity. An unhealthy gut can lead to inflammation, insulin resistance and poor glucose control. A compromised gut lining (leaky gut) also allows harmful substances into the bloodstream, further disrupting blood sugar balance.

How to balance blood sugar levels naturally

Follow a naturopathic diet

CNM’s naturopathic diet is naturally low-glycaemic, focusing on foods that have a minimal impact on blood sugar levels.

Key food groups include:

• Whole foods: Vegetables, legumes, nuts, seeds, and whole grains (like quinoa, oats or brown rice) provide essential nutrients and slow-releasing carbohydrates for sustained energy.
• Healthy proteins: Organic eggs, small wild fish, legumes and nuts help slow glucose absorption, reduce cravings and keep you feeling full longer.
• Good fats: Avocados, olive oil, flaxseed oil, and fatty fish like sardines promote satiety, reduce inflammation and stabilise blood sugar levels.
• High-fibre foods: Leafy greens, broccoli, carrots, chia seeds and lentils help regulate blood sugar by slowing the absorption of glucose into the bloodstream.

Incorporating a balance of these food groups in every meal supports stable blood sugar levels and helps you maintain steady energy throughout the day.

What to avoid:

Stay clear of ultra-processed foods, refined carbohydrates and sugary snacks that cause rapid spikes and crashes in blood sugar levels. These foods not only disrupt glucose metabolism but often contain harmful additives, preservatives and unhealthy fats that increase inflammation and insulin resistance. 

Prioritise sleep and stress management

Practices like mindfulness, deep breathing and spending time in nature can help reduce stress and improve insulin sensitivity. Aim for 7 – 9 hours of quality sleep per night and establish a consistent sleep routine. Reduce screen time before bed can also promote better rest, as blue light from devices can interfere with sleep quality. Incorporating relaxation techniques such as journalling or reading before bed to help you wind down.

Regular exercise

Exercise helps your muscles use glucose for energy, improving insulin sensitivity and lowering blood sugar levels. Activities like walking, strength training or Pilates are excellent options. Aim for at least 30 minutes of moderate exercise most days of the week. High-intensity interval training (HIIT) has also been shown to be particularly effective in improving insulin sensitivity.

Support your gut health with fermented foods

Eating fermented foods like sauerkraut, kimchi and kefir, along with prebiotic-rich foods like garlic, onions and artichokes, supports a healthy gut microbiome by promoting beneficial bacteria. Fermented foods provide probiotics, which improve digestion, boost immune function, and enhance insulin sensitivity. Prebiotics feed these good bacteria, helping them grow and produce short-chain fatty acids that reduce inflammation and improve blood sugar control.

Herbs and nutrients

• Cinnamon is an aromatic spice that enhances insulin sensitivity and helps regulate blood sugar levels, thanks to compounds like cinnamaldehyde. It can be easily added to your diet by sprinkling it on oatmeal, smoothies, or in teas.
• Chromium is a trace mineral that boosts insulin action, aiding glucose uptake into cells. It also supports the metabolism of carbohydrates, fats and proteins. Chromium-rich foods include broccoli, Brewer’s yeast, whole grains, cashews and Brazil nuts.
• Magnesium is essential for insulin function as it helps improve insulin sensitivity and regulate blood sugar. It’s found in leafy greens, almonds, pumpkin seeds, chia seeds, rolled oats and avocado.
• Berberine, found in herbs like Goldenseal, activates AMPK, a key enzyme that regulates metabolism. It helps lower blood sugar and improve insulin sensitivity, offering benefits similar to some diabetes medications.
• Gymnema Sylvestre, known as the “sugar destroyer,” is a highly effective herb that reduces sugar absorption in the intestines and boosts insulin secretion. It also curbs sugar cravings, making it beneficial for managing blood sugar levels.